Anti-cellulite menu 7 days (Anticelulit jelovnik 7 Dana)

A shorter version of this 7-day plan can be found in the article 7-day anti-cellulite menu, if you want to plan your meals and days yourself.

DAY 1

After getting up: lukewarm water with the juice of half a lemon.

1 cup of water with the juice of half a lemon.

Breakfast: Oat flakes porridge with cinnamon, chia seeds and berries.

Ingredients: 50 g of oat flakes (rolled oats), 200 ml of milk (with less milk fat) or water, 1 teaspoon of chia seeds (5 g), 100 g of berries (strawberries, raspberries, blueberries or blackberries), a pinch of cinnamon.

Preparation:

1. Prepare the chia seeds (see general tips).

2. In the morning, you add that swollen chia seeds to ready-made hot or cold oat flakes porridge.

Scrambled tofu (Tofu kajgana)

Plant-based kaygana "scrambled eggs" made of tofu with turmeric and spices, rich in proteins and ideal as a filling and quick salty meal for breakfast or a snack.

Tags: vegan, vegetarian recipe, for breakfast, for a snack, high in protein, source of energy, for muscles.

Preparation time: 15 minutes.

Pressing time: 3 h

Cooking time: 15 minutes.

Total time: 3 h 30 minutes.

Ingredients (for 2 servings): 400 g of firm tofu, 1 tablespoon of olive oil, 1 small onion, 1 clove of garlic, ½ teaspoon of turmeric powder, ½ teaspoon of ground sweet paprika powder, ¼ teaspoon of pepper, ⅓ teaspoon of salt, 2 tablespoons of plant-based milk or water, 1 tablespoon of nutritional yeast (optional), a leaf of fresh parsley or chives (finely chopped).

Preparation:

1. Peel and finely chop the onion and garlic.

2. Fry the onion in oil at a medium temperature (4 out of 6) for 3-5 minutes until it softens.

Vegan lime cubes for shift work (Veganske kocke sa limetom za smenski posao)

Vegan lime cubes are a refreshing and nutritious snack for police officers and firefighters during long and demanding shifts. The combination of oat flakes (rolled oats) nuts, tofu and cashews provides energy that is gradually released, while healthy fats and plant-based proteins contribute to a longer feeling of satiety. The freshness of the lime gives it a light and pleasant taste, so these cubes are an excellent choice when you need a practical snack that is easy to carry and consume during the work day.

Tags: gluten-free*, vegan, plant-based, dairy-free, egg-free, no baking, snack for work, snack to go, for shift work, for police officers, for firefighters.

Note: the recipe is gluten-free only if you use certified gluten-free oat flakes (rolled oats).

Ingredients: 

For the base: 180 g of oat flakes (rolled oats), 80 g of almonds or walnuts, 2 tablespoons of chia seeds, 3 tablespoons coconut oil (melted), 3 tablespoons of maple syrup, a pinch of salt; 

For the cream: 200 g of silken tofu, 150 g of cashews (soaked for at least 4 hours, preferably overnight 8 hours), 120 ml of coconut milk, 100 ml of lime juice, grated zest of 2 limes, 3–4 tablespoons of maple syrup, 1 tablespoon of chia seeds, 1 teaspoon of vanilla extract;

For decoration: coconut whipped cream, grated lime zest.

Preparation:

For the base

1. Preheat the oven to 175 °C (347 °F).

2. Chop oat flakes (rolled oats), almonds or walnuts and chia seeds in a blender or chopper.

Kako pripremiti cvrsti tofu? (How to prepare firm tofu?)

PRESOVANJE CVRSTOG TOFUA 

1. Dobro presovanje je ključno

Cvrsti tofu ima dosta vode. Presovati tofu 1-2 sata kao u clanku Kako pripremiti ekstra cvrsti tofu? Na kraju ga još lagano pritisnuti rukama pre sečenja.

Što manje vode ostane to će više hrskavosti imati.

SECENJE CVRSTOG TOFUA 

2. Secenje na kocke ili stapice

Presovan cvrsti tofu stavi na dasku za sečenje. Iseci ga prvo na ploče Po dužini, horizontalno, oko 1 cm debljine. Zatim iseci ploče na trake. Na kraju iseci trake na kocke oko 2-3 cm ili na štapiće.

3 Marinade za cvrsti tofu (3 Marinades for firm tofu)

Kako pripremiti cvrsti tofu?

Sve količine marinada su za 200-250 g CVRSTOG TOFUA.

 1. Soja i skrob 

Sastojci: 2 kašike soja sosa ili zamene za soja sos, 1 kašika kukuruznog skroba, 1 kašičica ulja, prstohvat belog luka u prahu, prstohvat, bibera

Priprema:

1. Pripremiti tofu. 

2. Presuj tofu.

3. Tofu iseckaj.

4. Osušiti kako treba.

5. Uvaljati u ovu smesu (biće kao lagani premaz, ne tečna marinada).

6. Pržiti ili peci u rerni.

Spolja hrskavo, unutra mekano, bez “gumenog” efekta.

Zašto radi?

Skrob pravi tanku zaštitnu koru koja se zapeče.

Biljni krem sir od soje (Plant-based soy cream cheese)

Upotreba biljnog krem sira od soje 

Sastojci: 200 g čvrstog tofua (sojinog sira), 2 kašike nutritivnog kvasca (pojačava ukus sira), 1 kašika soka od svežeg limuna, 1 kašičica jabukovog sirćeta, ½ kašičice soli, ¼ kašičice belog luka u prahu (opciono), 2–3 kašike biljnog mleka* - sojino mleko, mleko od badema ili ovseno mleko (po potrebi za kremastiju teksturu).

Priprema:

1. Tofu dobro ocedi i osuši papirnim ubrusom da ukloniš višak vode. Nemojte presovati.

2. Sve sastojke stavi u blender ili multipraktik. Blendaj dok smesa ne postane potpuno glatka i kremasta. 2b. Po potrebi dodaj malo biljnog mleka da postigneš željenu gustinu.

Kisela pavlaka od svilenog tofua za testo (Silken tofu sour cream for dough)

Sastojci (oko 180 g): 200 g svilenog tofua, 12 ml limunovog soka (2½ kašičice), 5 ml neutralnog ulja* (1 kasicica, 2 g soli (⅓ kašičice).

Priprema

1. Tofu blago ocediti, ali zadržati prirodnu vlažnost.

2. Staviti u blender zajedno sa sokom od limuna, uljem i solju. Blendati 45–60 sekundi, bez dodavanja vode.

Sambal testenina sa przenim tofuom (Sambal pasta with fried tofu)

Sastojci: za tofu - 450 g ekstra čvrstog tofua, 2 kašike ulja od šafrana (ulje od uljane repice ili biljno ulje), prstohvat nejodirane soli, 300 g pirinčanih rezanaca + ½ kašičice ulja od šafrana, za sambal paradajz sos - 2 kašike ulja od šafrana, 85 g salot luka (ljutike, očišćenog, sitno isečenog), 1 kašika belog luka (mlevenog), ½ kašike svežeg đumbira (mlevenog) ili ⅛ kašičice đumbira u prahu, 250 g paradajz sosa (ili paradajz pirea), 3 kašike sambal indonezijskog čili sosa, 1 kašika svetlo smeđeg šećera, 1 kašičica nejodirane soli, ½ kašičice mlevenog korijandera, 60 ml kokosovog mleka iz konzerve ili evaporisanog mleka.

Priprema:

1. Pripremite tofu - presovanje tofua.

2. Ispržite tofu - tofu pržen u tiganju.

Sta je brzo mesanje, brzo przenje hrane stir fraj? (What is stir fry food?)

Brzo prženje brzo mešanje (en. Stir fry, azijska kuhinja) podrazumeva prženje malih, ujednačenih komada hrane u voku ili velikom tiganju sa teškim dnom, na veoma visokoj vatri. Za prženje je važno stalno mešanje, koje obezbeđuje ravnomerno prženje i sprečava zagorevanje. Ova metoda brzog prženja čuva živopisne boje povrća i hrskavu teksturu dok ravnomerno prže proteine. 

Prolecne rolnice na azijski nacin (Spring rolls asian way)

Sastojci: za sos - ¼ šolje soja sosa sa niskim sadržajem natrijuma, 3 kašike kineskog hoisin sosa, 2 kašike ljutog sosa, 2 kašičice kokosovog šećera, 2 kašičice susamovog ulja, 1 kašičica kineski miks 5 zacina, za fil - 2 kasike avokado ulja, 350 g pečuraka (iseckanih), 225 g ekstra čvrstog tofua (oceđenog, obrisanog i izmrvljenog), 1 šolja crnog luka (isečenog na kockice), 1 šolja vodenog kestena (oceđenog i izgnječenog), ¾ šolje šargarepe (rendane), 8 čena belog luka (izgnjecenog), 2 kašike đumbira (rendanog), 1 šolja praziluka (sitno iseckanog), 1 glavica zelene salate, sveze seckani listovi korijandera, ljuti soja sos, za serviranje - susam (prepečen).

Priprema:

1. Stavite sastojke za sos u malu činiju, umutite da se sjedine i ostavite sa strane.

Punjene kacamak kuglice (Stuffed polenta balls)

Sastojci: 500g kukuruznog brasna (zutog), 1.8 L vode, 50g margarina, za punjenje - orasasti plodovi - celi i mleveni (kikiriki, orasi, lesnici, bademi, pistaci, indijski orasi), cajna kobasica (kulen), sunka (iseceno na kocke) i slicno, kackavalj ili tofu (iseceno na kocke), kiseli krastavcici (iseceno na kolutove), masline (zelene ili crne, bez kostica), suve sljive (bez kostica), samo za valjanje - semenke suncokreta (pecen), semenke bundeve (mlevene), susam (beli i/ili crni), krekeri (slani, mleveni), lan.

Priprema:

1. U serpu staviti kukurzno brasno, margarin i vodu. Kuvati na srednjoj temperaturi (4) povremeno mesajuci desetak minuta. Ostaviti da se malo ohladi (treba da bude toplo).

Tofu ili tuna sa boranijom (Tofu or tuna with green beans)

Rucak

Sastojci: 125g kinoe, 120g boranije, 180g tune (ocedjene od ulja) ili 250g tofu sira (cvrstog) + 1 kasika paradajz paste + 1 kasika vode + 1/2 kasike gustina + 1/2 kasicice zutog secera + 1/4 kasicice belog luka u prahu, prstohvat soli, za sos - 1 kasicica jabukovog sirceta + 1 kasicica meda + 1 kasika grckog jogurta + 1/2 kasicice senfa.

Priprema:

1) Skuvati kinou. Tofu iseci na kocke (velicine zalogaja).

2) U ciniji pomesati sve zacine osim tofua. Promesati. Dodati tofu i promesati.

Losos ili tofu sa asparagusom (Salmon or tofu with asparagus)

Za veceru

Sastojci: 5 asparagusa, 120g lososa ili tofu sira, 1 cen belog luka, 2 kasike soka od limuna, 1 kasika paradajz paste, 1 paradajz, 2 kriske limuna, 2 kasike maslinovog ulja, so.

Priprema:

1) Ocistiti asparagus. Preseci na pola. Beli luk oljustiti i sitno iseckati. Paradajz ocistiti i iseci na kocke.

2) U serpu staviti vodu i posoliti. Dodati asparagus i blansirati 5 do 8 minuta. Ako je asparagus tanji dovoljno je 5 minuta, ako je deblji onda 8 minuta.

Tofu sa povrcem (Tofu with veggies)

Sastojci: 450g tofua, 3 paprike babure (crvena, zuta, zelena), 2 sargarepe, 1 manja glavica karfiola i 1 manja glavica brokolija, 300g pecurki, 1 mladi luk ili 1 praziluk, 3 cena belog luka, 4 kasike ulja, za marinadu - 125ml svezeg soka od limuna, 2 kasike soja sosa ili zamene za soja sos, 1/2 kasicice djumbira u prahu.

Priprema:

1) Pripremiti tofu.

2) Paprike oprati, ocistiti od semenki i iseci na trakice. Sargarepu oprati, oljustiti i iseci na kolutove ili trakice. Pripremiti brokoli i karfiol. Pecurke oprati, ocistiti i iseci na listove. Mladi luk ili praziluk oprati, ocistiti i sitno iseckati. Beli luk ocistiti i sitno iseckati.

3) U ciniji pomesati sok od limuna, soja sos i djumbir. Dobro promesati.

Dodati tofu i marinirati u fizideru 2 sata.

Kako pripremiti ekstra cvrsti tofu? (How to prepare extra firm tofu?)

Za cvrsti i ekstra cvrsti tofu.

Presovanje tofua

Potrebno: ekstra cvrsti tofu, 2 posluzavnika, teske knjige, 2 kuhinjske krpe, papirni ubrusi.

Priprema:

1. Izvaditi tofu iz pakovanja i ocediti od vode.

2. Iseci tofu na kocke oko 2-3 cm.

3. Na posluzavnik staviti kuhinjsku krpu, preko poredjati papirne ubruse. Poredjati kockice tofua (u jedan sloj), prekriti papirnim ubrusima, a zatim prekriti kuhinjskom krpom i staviti drugi posluzavnik.

Gulas za dijabeticare (Goulash for diabetics)

Sastojci: 250g junetine bez masnoce, 250g mladog krompira, 200g paradajza, kasicica ulja, glavica crnog luka, cen belog luka, jedna paprika, aleva paprika, kasika paradajz pirea, 150ml govedje supe

Priprema:
1) Junece meso iseci na kocke. Krompir, paradajz, crni i beli luk, papriku oprati, oljustiti i iseci na kocke.
2) Na ulju, na srednjoj temperaturi (4) dinstati crni luk. Posle 5 minuta dodati beli luk i prziti jos 5 minuta. Dodati junetinu i uz dodatak malo vode kuvati dok ne omeksa. 
3) Dodati papriku, krompir i kuvati jos 15 minuta. Dodati paradajz, alevu papriku, paradajz pire i supu i kuvati jos 10 minuta. 

Savet: junece meso mozete zameniti tofu sirom a supu vodom.

Ingredients: 250g fat-free beef, 250g baby potatoes, 200g tomatoes, a teaspoon of oil, 1 onion, 1 clove of garlic, one pepper, sweet parika, a tablespoon of tomato puree, 150ml beef soup

Preparation:
1) Cut the beef into cubes. Potatoes, tomatoes, onions and garlic, and peppers wash, peel and cut into cubes.
2) Saute onion in oil, at medium temperature (4). After 5 minutes, add the garlic and fry for another 5 minutes. Add the beef and cook with a little water until soft.
3) Add pepper and potatoes and cook for another 15 minutes. Add the tomatoes, sweet paprika, tomato puree and soup and cook for another 10 minutes.


Tip: you can replace beef with tofu cheese and soup with water.

Integralni pirinac sa prokeljom i tofuom (Integral rice with brussels sprouts and tofu)

Sastojci: pripremljen prokelj, 250g cvrstog tofua ili ekstra cvrstog tofua , 1 kasika Tamari ili Šoju soja sosa, 1 manja glavica crnog luka, 3 kasike kokosovog ulja, rendana kora od jednog limuna + 1 kasika svezeg soka od limuna, 1 kasicica svezeg djumbira (rendanog na sitno), 1 cen belog luka,  700g integralnog Basmati pirinca (kuvanog),  3-4 kasike lisca korijandera (iseckanog) ili lisca persuna.

Priprema:

1) Pripremiti tofu.
2) Crni i beli luk oljustiti i sitno iseckati.
3) U tiganju, na srednjoj temperaturi, zagrejati ulje. Dodati crni i beli luk, koru od limuna i djumbir i prziti cesto mesajuci dok luk ne omeksa. 
4) Dodati soja sos i sok od limuna. Promesati pa dodati pirinac i tofu. Sve jos jednom promesati i prziti jos 1 minuta pa skloniti sa sporeta.
5. Posluziti uz pripremljen prokelj.

Ingredients: prepared brussel sprouts, 250g firm tofu or extra firm tofu, 1 tablespoon Tamari or Shoyu soy sauce, 1 small onion, 3 tablespoons of coconut oil, grated zest of one lemon + 1 tablespoon fresh lemon juice, 1 teaspoon fresh ginger (finely grated), 1 clove of garlic, 700g integral Basmati rice (cooked), 3-4 tablespoons coriander leaves (chopped) or parsley leaves.

Preparation:

1) Prepare the tofu.
2) Peel onion and garlic and finely chop.
3) In a frying pan, over medium heat, heat the oil. Add onion, garlic, lemon peel and ginger and fry, often stirring, until the onion and garlic softens.
4) Add the soy sauce and lemon juice. Stir and add rice and tofu. All once again stir and fry 1 minute, then remove from the stove.

5, Serve with prepared brussel sprouts.

Raznjici od povrca (Vegetable skewers)

Sastojci: 300g cvrstog tofua ili ekstra cvrstog tofua, 2 crvene paprike, 2 zelene paprike, 2 tikvice, 2 patlidzana, 2 sargarepe, 2 paradajza, pecurke, 2 cesnja belog luka, 1 glavica crnog luka, 1/2 kasicice majcine dusice (suve), 1/2 kasicice origana, ulje, so.

Priprema:
1) Sitno iseckati crni i beli luk. Isprziti na ulju na laganoj vatri. Skloniti sa sporeta i dodati timijan, majcinu dusicu i origano. Ostaviti sa strane 25 minuta.
2) Tofu, crvenu i zelenu papriku, tikvice, patlidzan, sargarepu, paradajz iseckati na kockice, a pecurke na polovine.
3) Poredjati povrce redom koji zelite, premazati mesavinom luka i zacina, posoliti po ukusu i peci na grilu ili u tiganju.

Savet: uz raznjice od povrca mozete posluziti Sos od jogurta.

Ingredients: 300g firm tofu ili extra firm tofu,, 2 red peppers, 2 green peppers, 2 zucchini, 2 eggplants, 2 carrots, 2 tomatoes, mushrooms, 2 cloves of garlic, 1 onion, 1/2 teaspoon of thyme (dried), 1/2 teaspoon of oregano, oil, salt.

Preparation:
1) Finely chop onion, garlic. Fry in oil over low heat. Remove from stove and add the thyme and oregano. Leave aside for 25 minutes.
2) Tofu, red and green peppers, zucchini, eggplants, carrots, tomatoes, cut into cubes, and mushrooms in half.
3) Put vegetables in the order you want, brush with mixture of onions and spices, salt to taste, and bake on the grill or in a pan.

Tip: you can serve veggie skewers with Buttermilk sauce

Hamburger od povrca s tofuom (Vegetable hamburger with tofu)

Sastojci: 350g tikvica, 350g patlidzana, 250g cvrstog tofua ili ekstra cvrstog tofua, 5 cesnja belog luka, 150g crnog luka, 2 kasike persuna (sitno iseckanog), 2 kasike celera (list, sitno iseckanog), 3-4 jaja, 250g prezli, 1 kasicica, ruzmarina (suvog), 1 kasicica bosiljka (suvog), ulje, so, intergralne zemicke.

Priprema:
1) Patlidzan oljustiti, iseci na tanke listove, posoliti i ostaviti 30 minuta da puste sok. Ocediti, obrisati cistom krpom ili papirnim ubrusom.
2) Pomesati 100ml ulja, ruzmarin i bosiljak i premazati listove patlidzana. Ostaviti sa strane.
3) Crni i beli luk ocistiti i sitno iseckati. Tikvice ocistiti, izrendati i ocediti.
4) Tofu izgnjeciti i pomesati sa crnim i belim lukom, persunom i celerom, i jajima. Zatim dodati tikvice i 100g prezli. Dobro izmesati.
5) Oblikovati hamburgere, uvaljati u prezle i prziti. Patlidzan takodje isprziti (bez valjanja u prezle).
6) Zemicke preseci na pola, na svaku polovinu staviti po snitu patlidzana, staviti hamburger i poklopiti drugom polovinom zemicke.

Savet: uz hamburger od povrca mozete posluziti Sos od jogurta. 

Ingredients: 350g zucchini, 350g eggplant, 250g firm tofu ili extra firm tofu,5 cloves of garlic, 150g of onion, 2 teaspoons parsley (finely chopped), 2 teaspoons celery (leaf, finely chopped), 3-4 eggs, 250g of breadcrumbs, 1 teaspoon rosemary (dry), 1 teaspoon basil (dry), oil, salt, intergral bread rolls.

Preparation:
1) Peel eggplant, cut it into thin sheets, season with salt and let it stand for 30 minutes to release the juice. Drained wel, wipe with clean cloth or paper towel.
2) Combine 100ml oil, rosemary and basil leaves and spread over eggplant sheets. Set aside.
3) Peel onions and garlic and finely chop. Peel zucchini and grate. Drain well.
4) Squeeze tofu and mix with onions and garlic, parsley and celery, and eggs. Then add the zucchini and 100g of breadcrumbs. Mix well.
5) Shape the burgers, roll in breadcrumbs and fry. Also fry eggplant (without rolling in breadcrumbs).
6) Cut bread rolls in half, put a slice of eggplant on each half, put a hamburger and cover with other half of bread roll.

Tip: you can serve vegetable hamburger with Buttermilk sauce